High protein diets have become increasingly popular, especially among athletes and fitness enthusiasts looking to optimize muscle growth and recovery. In our next blog post we will look at the fact that muscle mass declines with age and the role of protein in your diet to protect muscle mass. While protein is essential for many bodily functions, including growth, immunity, and reproduction, excessive intake can lead to unintended digestive consequences – including constipation.
How Much Protein Do You Really Need?
Most active individuals already meet, and often exceed, their protein needs simply by consuming enough energy through their diet. The recommended daily allowance for protein is 0.8 grams per kilogram of body weight. For a 160 pound adult, this translates to about 60 grams per day. However, most experts agree that this amount is insufficient for athletes looking to improve their performance. The International Society of Sports Nutrition suggests a higher intake of 1.4-2.0 grams per kilogram for those regularly engaging in physical activity. While most athletes naturally fall within this range, the rise of high protein diets, often supplemented with powders and bars, has led to protein intakes that exceed even these recommendations.
Can Too Much Protein Cause Constipation?
Since the body cannot store excess protein, any surplus is broken down and either stored as body fat or converted into glucose for energy. A high protein diet is not without consequences, however, particularly when it comes to digestion. One such issue is constipation, which is caused by the dietary imbalances that occur when protein is prioritized over other essential nutrients. Increased protein consumption can displace other essential nutrients like fiber and healthy fats, both of which play key roles in digestion.
- Fiber adds bulk to stool and promotes faster transit through the digestive system.
- Healthy fats help lubricate the digestive tract, ensuring smooth stool passage.
Many protein-rich foods, such as lean meats, eggs, and protein powders, contain little to no fiber. When these foods replace fiber-rich carbohydrates like whole grains, fruits, vegetables, and legumes, overall fiber intake decreases, increasing the risk of constipation. Additionally, many protein supplements and lean meats lack the fats necessary for proper digestion, further contributing to digestive issues.
How to Prevent Constipation on a High-Protein Diet
If you are following a high protein diet, it is important to maintain a balance of fiber, fluids, and essential nutrients.
Stay Hydrated: Water helps soften stool and promotes regularity. The general recommendation is to aim for 11-16 cups of fluid per day, which can come from water, other beverages, and fluid-rich foods.
Increase Fiber Intake: for 38 grams for men and 25 for women. Fiber can be found in whole grains, fruits, vegetables, legumes, nuts, and seeds.
Introduce Fiber Gradually: A sudden increase in fiber can cause digestive discomfort, so it’s important to gradually introduce fiber-rich foods.
Maintain Nutrient Balance: While protein is essential, prioritizing it at the expense of other macronutrients can create imbalances that negatively impact digestion. Eating a variety of whole, nutrient-dense foods ensures digestive health and prevents dietary imbalances.
Summary: A high-protein diet can offer many benefits, especially for muscle growth and recovery. However, excessive protein intake without enough fiber and hydration can lead to constipation and other digestive issues. By maintaining a balanced diet with sufficient fiber, hydration, and healthy fats, you can enjoy the benefits of a high-protein lifestyle without compromising digestive health.
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Announcing the Happy, Healthy Sweet Life Community March event
I’m so excited to announce that I’m hosting my second free monthly Happy, Healthy Sweet Life Community event on Tues. March 18th at noon to 1 pm, Eastern.
This event is where I am actively supporting individuals to discover their own version of the sweet life. This event is focused on sharing how to
- Break free from perfectionism and self-limiting beliefs that keep you stuck
- Learn quick, practical wellness strategies that fit your busy life, and
- Connect with people who truly understand perfectionism and your journey
If you or someone you know would like to participate – the one-hour event will be at noon ET on March 18th and is free to participate.
Registration Page Link: https://app.gohighlevel.com/v2/preview/8WAunOBag6M09QyygUUA
Sources:
Campbell, B. et al. (2007) International Society of Sports Nutrition Position Stand: Protein and Exercise, Journal of the International Society of Sports Nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2117006/ (Accessed: 04 March 2025).
Gordon, B. (2022) How Much Water Do You Need?, Academy of Nutrition and Dietetics. Available at: https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need (Accessed: 04 March 2025).
Larson, H. (2021) Easy Ways to Boost Fiber in Your Daily Diet, Academy of Nutrition and Dietetics.
Available at:
https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-dailydiet (Accessed: 04 March 2025).
Wempen, K. (2024) Are you getting enough protein?, Mayo Clinic Health System. Available at:
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-muchprotein (Accessed: 04 March 2025).
Zhana Ivanova
University of Maryland – Nutrition and Food Sciences
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.